Low FODMAP Smoky BBQ Sauce

Are you excited yet?! You should be... this tasty low FODMAP BBQ sauce is super simple and you can create it in ten minutes. This low FODMAP recipe doesn't include onion or garlic so you can safely enjoy large serves (up to 3 tablespoons per serve). Trust me it is delicious and you will be satisfied with a smaller serve! You can slather this on `low FODMAP curly fries`, add it to your bbq chicken or use it as a tasty condiment with your homemade burgers.

FODMAP Notes: Despite it's name apple cider vinegar is low FODMAP due to the fermentation process it goes through. Worcestershire sauce is also low FODMAP due to it's fermentation and manufacturing process. According to Monash University, tomato paste is low FODMAP in 2 tablespoon (28g) serves. This means this sauce recipe is low FODMAP providing you divide it into more than 11 serves. This recipe also includes a low FODMAP serve of golden syrup, so just remember to follow our portion size guidelines.

Replacing golden syrup:FODMAP Friendly have just finished testing molasses for FODMAPs and it is low FODMAP in 5g serves. A dietitian from FODMAP Friendly has advised me that you can safely replace the 4 tablespoons of golden syrup in this recipe with molasses (1 teaspoon is used per serve if you consume 3 tablespoons of this BBQ sauce). However, keep in mind that molasses does become high FODMAP in larger serves, just like golden syrup (more information is available through the FODMAP Friendly app). If you do use molasses you might find you need to tweak the recipe slightly to fit your taste preferences.

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Method

Combine all ingredients in a medium sized saucepan. Bring the ingredients to the boil, then turn down the heat and allow to simmer for 5 to 8 minutes or until all of the brown sugar has dissolved.

Taste and add another pinch of cayenne pepper if you like it spicy! Now is the time to adjust the other flavours (Worcestershire sauce, apple cider vinegar, chives) to suit your taste preferences. If your sauce is too thin, you can thicken it using corn starch dissolved in a little bit of water, then simmer until the sauce is your desired thickness (I didn't need to do this).

Enjoy can enjoy up to 3 tbsp of this low FODMAP BBQ sauce per serve.

This sauce will keep for a month in a sterilised jar in the fridge, or you can pop it into the freezer.

Buying Tips

Garlic infused oil is found in the oil section of your local supermarket. It should be clear with no floating bits of garlic. You can also make garlic infused oil at home by frying garlic cloves in cooking oil, until they are golden and fragrant (then remove the garlic before you continue cooking your meal). This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.

Monash University have tested Worcestershire sauce and it is low FODMAP, despite containing small amounts of onion and garlic. The sauce is low FODMAP because the onion and garlic are fermented during the manufacturing process which reduces the FODMAP levels.

Apple cider vinegar is low FODMAP as the fermentation process reduces the FODMAP to a level that is low FODMAP.

Golden syrup is low FODMAP in 1/2 tablespoon serves. Be careful with your serving size as it does become high FODMAP in larger serves. If you are feeling concerned you can swap the golden syrup with pure maple syrup.

Gluten Free Tips

Buy a gluten free Worcestershire sauce or substitute 1 tablespoon gluten free soy sauce, 1/4 teaspoon Chinese five spice, and 1/2 tsp brown sugar for every tablespoon of Worcestershire sauce. Often the ingredient labels don't state they are gluten free, so if the ingredients look safe then ring the manufacturer to confirm.

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.